3 Runden 50x Alternating Dumbbell Snatches  50x Wall Balls 

for Time 1x Wall Walks  Handstand Push-Ups 2x  3x Box [...]

2 Runden 600m Row /1200m Bike  30x Pull-Ups  15x Power [...]

12min AMRAP 21-15-9 of Deadlifts with 100kg / 75kg  Handstand [...]

HERO-WOD Jack AMRAP 20 min 10x Push Presses with 52kg [...]

10 / 8 / 6 / 4 / 2 Reps [...]

12 min AMRAP 5x Burpee Muscle-Ups 10x Handstand Push-Ups 

5 Runden 5x Back squats  Toes to Bar 10 - [...]

5 Runden 30m Farmer Carry  30x Sit-Ups anchored (Inter 20)  [...]